8 Things in Your Garbage That You Should Be Eating

For most of us, tossing certain parts of food in the garbage bin
is just second nature. But it's time to rethink some of the items we have long
considered unusable in the kitchen. The truth is, many produce parts people
typically see as "scraps" are actually vitamin-packed powerhouses that can lend
flavor and nutrients to our dishes. Plus, fresh produce is no small chunk of
change, so why not put all of it to good use? Think outside the trash bin and put
these eight food scraps to work for you.

Citrus Peels

The skins of lemons, limes, oranges and grapefruits usually get
peeled off and thrown in the garbage. But wait — the aromatic peels can be put
to delicious use in the kitchen.

Why should I eat that?
The skins of citrus fruits — and the inner white pulp — are extremely rich in fiber (an orange peel contains 4 times more fiber than the fruit!). Plus, they're high in vitamin C and other antioxidants.

How to use it: The
peels are delicious covered in dark chocolate as an after-dinner dessert. You
can also zest them and incorporate into salads, baked goods and teas. They can add
a bright, citrusy flavor when diced finely and added to chilis and stews. If eating
that tough outer peel is too daunting, you can still capitalize on some extra
nutrients by leaving the white pith on when eating the fruit.

Leafy Green Stems

While we all know how beneficial leafy greens are to our
health — kale, Swiss chard and collard greens are certifiably superfoods at
this point — what fewer people recognize is the ability to use the entire
plant, stem and all.

Why should I eat that?
The tough stems are higher in fiber than the leaves of
the plant, making them a smart ingredient to help fill you up, which ultimately
aids in weight loss.

How to use it:
Roughly chop the entire veggie, stems included, and
sauté in olive oil and garlic or throw it into a pot of homemade soup; both
techniques will help to break down the tough texture. You can also purée stems
into a smoothie for an added fiber boost.

Pineapple Core

As we get closer to
summer, juicy pineapples will hit the shelves at the supermarket. Instead of
cutting pieces off the fruit and discarding the core, keep it and enjoy the
extra nutritional boost!

Why should I eat that?
The circular, woody center contains high levels of bromelain,
a digestive enzyme that benefits the
digestive system by helping to break down proteins. The enzyme also acts as an anti-inflammatory.

How to use it:
Since the core is a little tougher than the rest of the
fruit and isn't as sweet, it makes a nice addition to smoothies to help bulk up
the texture.

Veggie Leaves

Think celery tops and broccoli leaves have no place on your
plate? Their impressive nutritional stats may
change your mind about dumping them.

Why should I eat that?
Both broccoli and celery leaves are jam-packed with
vitamin A: Just an ounce of broccoli leaves boasts 90% of your daily value! Plus,
broccoli leaves are higher in beta-carotene than the rest of the veggie.

How to use it:
Finely chop
the leaves and use them raw in salsas or as a garnish on meats. They also taste
great when cooked as you'd prepare spinach – steamed or sautéed.

Stalks

The appealing portion of a head of broccoli or cauliflower
is the flowery bulbs, but it turns out the stems do more than just hold the
veggies together. Instead of throwing out half of the vegetable you purchased,
use the stalk as an ingredient in your meals.

Why should I eat that?
The stalks are higher in calcium, vitamin C, and fiber
than the florets themselves.

How to use it:
Stalks are perfect for
dipping — simply slice into sticks and enjoy with hummus or salsa. You can also
shred them into strips and use them in a stir fry.

Seeds

We snack on sunflower seeds when the afternoon munchies hit,
but when baking a pumpkin or squash, we immediately toss the messy guts. Time
to get down and dirty in the kitchen — sift through the gooey insides and pick
the seeds out to get a meal and a snack out of one vegetable!

Why should I eat that?
In addition to having 5 grams of protein in a 1-ounce
serving, the seeds are a great source of zinc, vitamin K, magnesium (pumpkin
seeds contain almost half of the recommended daily amount) and a variety of
other minerals. They also contain phytosterols, which can lower bad cholesterol
levels.

How to use it:
After cleaning off the guts and giving them a rinse, toss
with a little olive oil and the seasonings of your choice. Then, spread the
seeds out in a single layer on a baking sheet and bake at 325° F for 25 minutes.
We love them salted, tossed with brown sugar for a more savory snack, or with a
little parmesan cheese and Italian seasoning. When they're done, eat them on
their own or sprinkle on your salads for a nice finishing crunch.

Watermelon Rind

The bright green, striped rind is the most notable feature
of the summertime staple — and it's good for more than just show! Not only does
it boast nutritional benefits, but you'll save some major space in the garbage
by putting it to good use.

Why should I eat that?
The rind contains high
amounts of a compound called citrulline, an amino acid that studies have shown
to help protect against free radicals and improve circulation.

How to use it:
The obvious route for enjoying the rind is to juice
it, reducing it to liquid form. But it has can also be sautéed and seasoned, pickled
or marinated.

Onion and Garlic Skins

You have to cry to get through it, so why not put the entire
vegetable to good use? (Those tears may actually be coming from all that
lost nutrition!) Save the skins — cooking with them enhances
the nutritional stats of your dish.

Why should I eat that?
The papery coating and external layers of the onion
are rich in flavonoids and fiber, and actually have more antioxidants than the
onion itself. Garlic skin also contains a variety of antioxidants.

How to use it:
Simmer skins
in stocks, soups and stews. They are safe to eat, but you
can also discard before eating.

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